Warm up
14:00 AMRAP
5 Inchworm + push up
10 Rubber band split
10 Pass through
5 Ring row
5 Burpee
5+5 Walking lunge
2:00 Ski/row/bike

4 Rounds for quality
5 Strict pull up or jumping pull up
:30 Handstand hold or dumbbel hold
30 Douple under or 60 single under

Conditioning
3 Rounds
:30 work :30 rest
1. 10 Push up + max Air squat
2. Dumbbel hang power clean
3. Ski

Rest 3 min

3 Rounds
:30 work :30 rest
1. Plate lift
2. Row
3. Abmat sit ups

Cooldown
5:00 bike
5:00 mobility